TheBoltBlog

EMOM – 10
Min 1-4 – Clean 73%
Min 5-7 – 78%
Min 8-10 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
EMOM -10
7 TTB
3 Burpees
3 STOH @70-75%
*If you miss completing the work on the minute turn this into an AMRAP-10

—————
WL Track
A. EMOM-15 – Clean 1-5 @73%, 6-10@78%, 11-15@83%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 5×5@75% **
D2. Bentover Row 4×8
**If you feel good on PP build on your last two sets

5 sets
7 TnG DLs
21 Wall Ball
40 Double Unders
100m Run
– rest 2min
+
3 Rounds for Quality
30s Bat wings
10 Lateral Plate Raise

A. Build to a 3RM Press
B. 2 sets of ME Push Press @100% of A
+
For time:
200m Run
10 GTOH 135/95
200m Run
20 CTB Pull Ups
200m Run
30 Box Jumps 24/20
200m Run
30 Box Jumps
200m Run
20 CTB Pull Ups
200m Run
10 GTOH
200m Run

EMOM – 9
Min 1-3 – Snatch 73%
Min 4-6 – 78%
Min 7-9 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP – 12
15 Cal Row
12 OH Lunges 45/35
9 Burpees to plate
—————
WL Track
A. EMOM-15 – Snatch 1-5 @73%, 6-10@78%, 11-15@83%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
C2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
D. Back Squat 5×2@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25

A1. BS 5×3
A2. High Box Jumps 5×5
+
15-12-9-6
TTB
HSPU
*100m BB Carry after each round

EMOM – 12
Min 1-4 Clean @70%
MIn 5-8 Clean @75%
Min 9-12 Clean @80%
+
AMRAP -16
400m Run
15 STOH 115/75
9 Burpees to 6″ target
—————
WL Track
A. EMOM-15 – Clean 1-5 @70%, 6-10@75%, 11-15@80%
B. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 2×5@70%, 3×5@75
D2. Bentover Row 4×8